This week was a different one for me, one of firsts for sure! I got my hands on some balls. Sheep’s Testicles that is, and Sheep’s Brains. I have certainly never eaten or cooked these two meats, but this week I gave it a go. Very ballsy of me right… Ahhh…
The preparation for this week started early. I got in touch with the guys at The Butcher and the Chef on Monday and enquired about a large order of rather exotic meats that were coming in as I was planning on cooking for 6 people this week. The reason for this: my oldest sister and her husband were coming into town on Friday night, so the plan was dinner at my middle sister’s house, prepared by me. Easy Golden Boy points up for grabs there.
Well it’s been an interesting week. Last week the talk of horse and eating horse meat took over a bit. Many people don’t agree with it and I think many of those people got scared away from reading my post just from the mention of horse in the title. Surely the joke alone was enough to hook you though? How good is that joke?! Maybe it’s better said not read…
Anyway, this week I’ve moved to something far more helpless than Seabiscuit, poor old defenceless shellfish. Who’s looking out for them?! I’ve got a pet Oyster, but no one seems to care about that… (I don’t have a pet oyster, just to remove any real confusion on my level of weirdness).
But eating shellfish seems to be fine with the general population, who cares about them? So why not shuck a bunch of them and get amongst it!
Can’t seem to let the If its ok to kill and eat one animal for food, then why not another thing go can I? I’ll try and stop flogging that dead horse, for now.
Let’s move away from meat for a moment, we’ll dive back into shellfish shortly. This week I’d like to address the world of supplements, vitamins and dietary additives.
There is a lot out there, many product ‘facts’, ‘must haves’ and general wish-wash around this subject. Like most things health and training related, it doesn’t need to be complicated. If you see a product name that looks something like this:
ULTRA MEGA HUGE MUSCLE GAINER FAT BURNER AND OTHER EXTRANEOUS FLASHY TITLES TO TRICK YOU INTO BUYING THIS product…
Then it’s probably full of stuff you don’t need and could plain do without! I like to think the clue is in the title, and the branding. OK there is competition out there, but big flashy, busy and confusing labels and branding, in my opinion, are just masking an inferior product in order to make sales. Fair enough, I applaud small business owners for having a go. Doesn’t mean I’ll buy your product if it’s full of sh*t though.
The way I like to look at supplements is that the product should do the talking, not the label.
Of course if you don’t know any better, marketing can often do its intended job and hook you.
So, what do you look for, and what should you take?
Well, in the world of workout supplements I believe that most people who train for strength, athletic performance, weight loss and muscular size need to use a good quality protein powder at appropriate times. And remember, I’m recommending that most people should be training with resistance, for many and varied reasons.
I definitely advocate getting most of your protein, and most dietary requirements for that matter, from whole food, however just like using the world as your toilet there is a time and a place for some things. Taking a p*ss in the wild- perhaps if necessary, on a busy street- definitely not, I would think.
In the world of protein I recommend a clean Whey Protein Isolate (WPI), for post training/exercise primarily, and at certain other times if necessary if whole food protein sources cannot be obtained, or do not suit the situation.
How much will depend on the intensity and volume of your workout, but as a rough guide: 30-45g post workout. The reactions in the body can seem complicated but in short, protein post training will help cellular regeneration and repair.
From the research I have done, I believe that a pure WPI sourced from New Zealand is the best option for those of us in this part of the world.
Why New Zealand? Well of course I’m not biased in any way… My fingers just seemed to type it that way. It is generally some of the best WPI on the market. It works for me, and I manage to stay lean enough year round. And just like some of the people in this great land, a lot of Australian products tend to contain unnecessary crap. Couldn’t help that one…
For a brief read on protein powder check out this by Dr Johnny Bowden: http://www.charlespoliquin.com/Lifestyle/Nutrition/114/The_Best_Form_of_Protein_Powder.aspx
Post workout is a time to ingest pure sugars also, such as a Dextrose/maltodextrin mix, but this can also be achieved with high glycemic fruits; bananas, pineapple, dates etc to accompany your protein shake. The job of the sugars here is to help increase the uptake of protein into the cells, which means more nutrients for the cells of your body.
Within the macronutrient supplements like protein we have things like fish oil. This is a term thrown around a lot these days. I do advocate supplementing with fish oil. However, like with anything it should be a top quality product, taken at the right time in the right amounts. It has been highly researched and shown that supplementing with good quality fish oil can offer health benefits that range from neurological to cardiovascular to skin and eye health.
As with anything there is also the flip side. If you have the time or inclination read this: http://raypeat.com/articles/articles/fishoil.shtml This article sheds a different light on the popular take on fish oil supplementation. However I think there is definitely still benefit to it.
Just find a product that is sourced naturally from wild sustainable fish, take a moderate dose spread throughout the day, and see how it works for you. Try and find a product with an EPA:DHA ratio of roughly 3:2.
Moving into the world of micronutrients; again there are many things out there. Just stepping into your local health food store a million and one things hit your eyes. Much like typing Mike Campbell into Google, it’s sometimes overwhelming…
So, what do you need? Well as with absolutely everything this is individual. However there are usually some stock standards that most people these days, even those who eat clean, lack in their diets.
In general I recommend to my clients that they take a good multi vitamin in the morning with breakfast. This is the perfect way to compliment a healthy diet. Make sure it’s ingredients have proven bioavailability. Most people are deficient to some degree in zinc and magnesium and vitamin D, so in addition to a high quality multi vitamin I recommend supplementing with zinc and magnesium, and vitamin D if exposure to sunlight is low. The take home information on these is as follows:
Zinc
The body has no way of storing zinc, so getting enough is crucial to maintain correct testosterone levels (yes girls, we all need this!), which help maintain lean muscle mass, you’ll also miss out on the gains from your training which will only add to this. As well as this, low zinc affects brain function and the ability to concentrate as well as reproductive health amongst other benefits.
Magnesium
A deficiency in magnesium is common and can seriously affect sleep and brain function. Higher levels are generally needed for athletes and people who train with weights, and again remember, we should all be doing some form of resistance training where possible. As with zinc it will affect testosterone as well as strength. It will also decrease the absorption of other vital nutrients into your body.
Vitamin D
Vitamin D is naturally made in your body in response to exposure to the sun, so supplementing through winter months, or depressing Londonesque climates, is a good idea. It plays such a vital role in the body working with other nutrients to achieve optimum health, including immune function, bone and muscle health, reproductive health and has been linked to cancer prevention.
There are two other things I commonly recommend as regular supplementation, those are Branch Chain Amino Acids (BCAAs) and a greens supplement.
BCAAs are vital to a healthy diet to ensure a healthy functioning body. They are the building blocks of protein and Essential Amino Acids specifically cannot be made by the body. Research has consistently shown that the use of BCAAs aids in healthy liver function, brain function and preventing diabetes as well as general longevity and ageing.
In terms of training, BCAAs help;
BCAAs are found in protein rich foods and whey protein and you can use BCAA supplements specifically for training.
A greens supplement is a great addition to a healthy diet. As my earlier posts stated, I recommend trying to consume protein and vegetables with every meal. However this is a bit too hard for a lot of us sometimes, especially when it comes to breakfast. This is where a greens supplement, such as Super Greens or Vital Greens, can play a critical role in ensuring that you start the day full of essential micro nutrients and phyto-nutrients (especially from spirulina, chlorella, barley grass and wheat grass). This will also help to alkalise the body which can become too acidic from certain foods as well as training and exercise.
So to sum up, when it comes to supplements, we are looking to do exactly that- supplement what we can’t get enough of, and at appropriate times, in our regular diets. These should be natural high quality sources. Anything too much beyond that and you may well be barking up the wrong tree, or a tree that doesn’t and never has existed, such as the ‘thermogenic tree’ one of my enthusiastic colleagues stated his, well, not so natural thermogenic supplement comes from…
There are many products on the market ‘designed’ as quick fixes, fat loss tools and meal replacements. Try and be logical about this. Replacing a meal is generally not a good idea, again there can be a time and a place, but you want to compliment your meals with certain supplements to ensure a full and healthy diet, not replace with a teaspoon of questionable powder with water and hope to lose dress sizes and body hang ups.
So to reiterate: eat plenty of fresh whole foods, and add in the appropriate supplements to top up your healthy eating lifestyle.
On that note, let’s move on to real food.
As mentioned earlier, with the Horse meat post still fresh in the mind, I looked at my week ahead and realised the next meat was going to have to be early in the week. So I sat down with my part time collaborator/part time meal co-conspirator and planned out a dish using multiple shellfish.
I figured from the start of this journey that splitting these up would kind of be like cheating. With this in mind I searched my recipe books and headed off to my local fishmonger to purchase some Mussels, Pipis, Sydney Rock Oysters, Pacific Oysters and Scallops.
I have to admit that after my ‘soft’ effort at the Sydney Fish Market of “Tuna?! That’s just chicken mate!” I was apprehensive about falling out of my depth in the face of so many sea species again. This whole child and early adulthood of stubbornness towards seafood is starting to seem not only pointless but a massive hindrance. In an attempt to firmly remove my head from the sand on this front I roped in my accomplice and made some confident(ish) purchases. I was genuinely excited about my virginal shellfish preparation experience.
The idea was to steam the mussels and pipis in a spicy tomato, garlic and white wine sauce, quick fry the scallops and add a coriander and lime dressing to the oysters. All of this accompanied with some chunky garlic ciabatta and a rocket, pear and Parmesan salad.
The prep involved the slicing of a shallot, which in my book is outrageously close to my much hated onion and therefore required some trepidation and self argument.
I managed.
By the time I had scrubbed and cleaned the mussels and pipis, got all the sauces and ingredients ready to go, I was pumped, however most of that might have just come from using my new knives. They’re pretty sweet.
Time to get amongst some shellfish and see if all these things that I generally argue taste like sea water and look and feel, ah… somewhat questionable… can actually taste nice.
With everything ready to go I was hungry! So we dined. I started with an oyster.
Now in the past I’ve argued that the only reason these are so sought after and loved is because they’re somewhat rare and hard to come by, like white bait. They’re not actually nice, people who like them have just convinced themselves they lurve them, whereas they in fact taste like sea water. (If you haven’t noticed already I don’t mind provoking an argument from time to time, so this has been fun).
However I can now take that argument back, to some degree. The texture is quite foul really isn’t it? But this dressing added beautiful flavour and I even managed one with the dressing poured off. It was pretty good and I’d go again for sure. In fact I have since ordered fresh oysters since that night last week- big step forward for me!
The scallops were done sans anything, in order to give an appreciation of their unspoilt taste. They were tender and perfect, and I thought they tasted pretty good, just nothing special. I can see though that if they are on a menu cooked with ingredients I particularly like, I’d definitely get into them.
Next up was the mussels, which I’ve tried a handful of times since my slow integration into broader pallet. I haven’t been overwhelmed by them to be honest, but these were different, maybe because I’d prepared myself (and we’d all love to be our own critics, however through this medium, I am, so…), but the sauce added a wonderful taste and the mussels themselves were tender, juicy and delicious. The pipis unfortunately were a bit tough. I think in hindsight as a result of their smaller size, something I didn’t take into consideration when I lumped them in with the mussels. Result– not a fan, but realise that was a cooking error.
I’m often a rapid eater, but I took my time and enjoyed these. My cohort on the other hand, murdered them and asked for more. A good sign I’m pretty sure. Not actually murdering, like with a gun, mouth murdering or scoffing you might say.
So to truly break my limited seafood taste and experiences and severe stubbornness, I would now happily purchase these guys again and cook or prepare them for myself and others. In fact I look forward to trying some fresh New Zealand Green Lip mussels next time I’m back in the Land Of The Long White Cloud. I imagine a sauce or broth will be needed initially, but I’ll work up to having them raw.
So it’s a pretty solid ‘like’ to this dish of varied shellfish. I’m being warned by some friends that I’m being a yes man and just saying that all of these meats so far taste good. I disagree with that obviously. If something is good, it’s good. Simple. I try not to make meals taste bad if I can avoid it, pretty logical really. But to satisfy those less impressed with my weekly meat feats, I’ll endeavour to cook something and rate it poorly soon. Maybe some lambs testes, who knows?! Does anyone have a meat that they know from experience just isn’t nice? This is a challenge after all, so feel free to challenge me.
I’ll rate this above the quails for sure, probably the tuna as well I think. The horse takes it by a nose… Maybe some different shellfish will make an appearance at a later point.
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Come out of your, ah.. shell…
Mike
This week involved a few more phone calls than normal and searching for my, so far elusive, more risqué meat. That led to some deflation and nerves about the reality of getting my hands on many of the meats on my list, and therefore the scale of writing 52 weeks worth of material. At least I’ve got 8 (boomers…) behind me, right? Hmm…
Continuing on with the resistance movements basics, this week I’ll attack the pull. As with the push last week this is referring to an upper body pull, which can also be vertical or horizontal.
I am tempted to do the king of all upper body exercises: the pull up or chin up, however I am fully aware that this is just plain too hard for a lot of people to manage.
So I’ll go for something more ‘challenge friendly’: a horizontal supine body row (or inverted row), in the assumption that people trying this have either a half decent element of strength or at least strive to do get there, in which case practice makes perfect.
Before I go right ahead and generalise, as I’ve stated before, everyone is different and has different needs and specific requirements and this is an important consideration when training someone and designing programs.
We all need anatomical balance and that very much means balancing the big operators in the upper body. So if we push, i.e. push ups, we must pull in order to maintain or gain balance (and ensure we don’t look like the kind of round shouldered, hunched over muppet that can be seen at many Sydney Eastern Suburbs beaches, and gyms worldwide) as well as incorrectly load and imbalance the structures of the upper body, in particular the thoracic spine and shoulder girdles.
We will primarily be working the muscles of the arms, shoulders and upper back, but like all other integrated primal movements we will also be engaging through the core and lower body in order to stabilize and produce more drive through the lift.
The attached photos have full details and key points. Please ask any questions in the comments box below, alternatively I’d love to hear some impressive chin up feats, maybe a one arm chin up..??
Now for this week’s specific meat exploits…
Once again I had intentions to get a bit outrageous this week, or at least do something completely outside my comfort zone. The more radical options that are on order from the butcher seem to be harder to come by than first thought. Shipping in a series of random meats for one bloke seems to be more cost inefficient than anything. So I turned to offal, and decided to get some of the intensely nutrient dense parts of the lamb and have a fry up, of some proportion, specifics to be figured out with research.
Big fail again.
After numerous phone calls and hearing ‘ahh… not so sure’ I ventured down to pick up some liver and kidney only to soon be deflated at the reality of none being there until the morning. Frustration set in and I aimlessly wandered the supermarket, picking up random ingredients and reflexly eyeing up and subsequently judging other shoppers baskets. Bad habit.
I then decided the only option was the tucked safely up my sleeve plan B, which I was hoping would be months away. But I figured making up a recipe, which this involved, could lead to anything, so why not? Still gotta eat right…
So I bought some free range chicken mince and a few additions to the growing basket of eclectic cooking accessories with the intention of making, what I’m calling Mike’s Grilled Mushroom and Chicken Burger Stack with Mixed Kumara Chips.
I like making healthy and very tasty meatballs/patties, but I usually use lamb or beef, so my sneaky plan B was to do this with chicken for my chicken dish this year. My aim was to make a healthy and very delicious alternative to a greasy, full of rubbish, burger.
I like to create things in the kitchen at times, so decided to get stuck in and create a recipe. I say create, everything’s been done before though really, hasn’t it… Still, I will often use my imagination and ingredients I have and see what I can come up with.
There was a bit of preparation for this dish, so I’ll spell it out. This is what I made-
Chicken burger pattie: (this was enough for 2 large and one small pattie)
Kumara chips:
Grilled mushrooms stuffed with homemade basil pesto:
Guacamole:
To make the burger patties add all ingredients and mix it all together. Be prepared to get messy, as you will. Plus it looks pretty gross. The amount of LSA will depend on the moistness of the mix, for example having not made patties with chicken before the first thing I did on mushing together was spurt out “oh shit, this is vury (pronounced like that) moist!” So I ended up using quite a bit more LSA to bind, which probably equated to about 2 tablespoons in the end. I had already smashed the garlic, basil and parmesan together in the wizz.
I got slightly, ah, precise on the chip cutting and made them look the part. Once cut, throw in a plastic bag, and add oil and seasoning.
I’ve made this pesto plenty of times before, it’s very simple and quick, and to be honest I don’t use measurements, it’s a bit of a guessing game each time, but I’ve basically got it down now, and this is seriously luscious. Get the ingredients and make it, you’ll think twice about buying pesto again. Mix all ingredients apart from the oil first, then add enough oil as you see fit, probably about 1 tablespoon. It should take less than 5 minutes. You won’t need all of this for the mushrooms but that’s even better as it will infuse and taste even better the next day and beyond. Do it.
For the mushrooms, gently scoop out as much of the inside ‘flesh’ as you can and put in a bowl, then mix in with the pesto and stuff back into the mushroom.
I put the chips in the oven at 180°C for about 25 minutes. I also put the stuffed mushies in the oven for about 20 minutes. While this was going I made a simple guacamole by finely chopping the tomatoes with one of my new super sharp knives and adding the mashed avocado, lemon juice and seasoning and mixing.
I then got the pan hot and added the patties, let them cook until they were, ah, cooked. The aroma of basil and garlic started to permeate throughout the kitchen. It turns out I may have used a very large clove of garlic in the pesto. That will result in a pretty strong garlic taste tomorrow once it’s infused some more… Maybe I haven’t quite got it down yet.
Once all ready to go I made a stack- chicken pattie, then baby spinach, then mushroom and topped with guacamole and a couple of small basil leaves to garnish.
Chicken is one of the more common and run of the mill meats, but the way in which you eat it, besides shoving it in your mouth of course, doesn’t have to be.
This quasi burger was absolutely delicious. Not greasy and filling, but tasty, light and full of flavour and something I will be making again for sure! Of course you could do this exact thing with another meat, however you’ll find chicken to be a lot lighter and much less fatty than beef or lamb and because of that just plain easier to cook.
Again I feel disappointed that I haven’t gone outside the comfort zone this week and possibly cooked and eaten something to shock some people, but I did have an awesome meal, one that I made up and have now added to my, albeit imaginary, recipe book.
Plus, it is a long year, plenty of time to get controversial, for example I’m eyeing up a trip to Bali next month as a great chance to go left (or very well left) of centre. Anyone got any suggestions/challenges for when I’m there?
Tune in next week when I’ll wrap up this series on the basic resistance movement patterns with the bend, and undoubtedly share a bunch of witty anecdotes, wise tips and hilariously chronicle my week of eating including one lucky meat… Note: the above claims are just that, claims… I will however certainly try my best.
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Thanks again for another week,
Mike
I started off this week wanting to push the boat out a little on the meat front and possibly ruffle a few feathers amongst some readers. I wanted to address what is considered ok to eat and what isn’t.
Can I eat Panda and get slain for it? Or will people realise that it isn’t really doing much to procreate and continue the survival of its species. Therefore is it just a glorified money grabber from generous animal lovers? Just a thought.
Anyway, what I ended up with wasn’t exactly that. I cooked some Kangaroo fillets. I think ‘Roo’ may be thought of as taboo to some people, but certainly not for me, and many people I know.
I’ll get back into this shortly, but before I do let’s get back into our basic resistance movements. So far I’ve covered the squat and the lunge. This week I’ll look at the push, and by that I mean an upper body push.
Generally this can be in two plains: horizontal (in front of the body) or vertical (above the head). To keep it simple and in line with the basic stuff so far, and for those of us that are slightly more ‘movement challenged’ (unco), or ‘strength deficient’ (weak), I’m going to cover the push up.
The attached photos have the details and key points. If you have any questions outside of my stellar descriptions, please ask in the comment box below. If not, I’ll take it that you all are doing perfect push ups and soon it won’t be you pushing yourself off the ground, but you pushing the ground down. Super strong and tough, like Batman.
Whilst the push up is predominantly known as a chest exercise, it is in fact, when done properly, a full body exercise linking your upper body- chest, upper back, shoulders and arms-, mid and lower torso- and lower body. Once again helping you become strong, lean and well shaped.
Now back to the Roo. Does anyone think this animal is not ok to eat? As a Kiwi I don’t have any emotional attachment issues with eating Skippy. I know this is an animal that is plentiful , is a fantastic source of protein, as well as being high in many important vitamins and minerals, for example iron and zinc. It’s usually very lean and when cooked well is tender, juicy and delicious.
Back to the Kiwi/Aussie thing; being the struggling little brother I find it’s always nice to get one (anything) back on the bullying big bro, even if it is in the form of eating one of the animals on their national coat of arms, (This will most definitely become two once I take down some Emu at a later date).
The same is more difficult for an Aussie though, we have a blond white chick and a Maori tribesman on ours. You can attempt a takedown in a different form than eating perhaps… Eating a Kiwi would come close I suppose, but because they are endangered and generally sneaky little buggars who only come out at night, eats roots, shoots and leaves (for the perceptive there is a nice little joke about ‘Kiwis’ in there with the simple addition of one comma…), they’re hard guys to find. Plus we seem to celebrate our national animals. I would be keen to try some of New Zealand’s long extinct Giant Moa. That would be a feed for the whole family!
This week’s Roo resulted in my early morning visit to the guys at The Butcher And The Chef in Potts Point, while they were setting up for the day to come. In terms of meats that would rock the boat, this was as far as it went. So I bought two fresh fillets, and some ingredients for a quinoa salad.
I’ve had plenty of Roo meat over the last 2+ years that I’ve been in ‘Straya’ and have discovered that it can have a bit of a strong smell when it’s cooking. Maybe I’ve been doing it wrong, as this didn’t. I spoke to Dave and he suggested pan searing the meat then putting into a hot oven for 10 or so minutes.
After I had let the meat air, I salted with pink Himalayan rock salt and a small amount of cracked pepper and let it come to room temperature, I followed those directions and put in a hot pan for 30 seconds each side followed by a hot oven at 180° for 9 minutes.
While this was happening I prepared some red organic quinoa. Once cooked and rested I added 6 chopped small asparagus springs to slowly heat. Then once ready I added some:
I also made a small mushroom sauce with:
As you’ll see in the photos, I attempted to get gourmet on the serving and made a bed of quinoa salad, topped it with the rested and sliced kangaroo fillet and then added some of the delicious sauce to the meat.
I was pretty excited with what I’d created. It was definitely tasty and very well cooked (if I do say so myself, although this was backed up heavily by my fellow diner. Honest) It was rare in the middle, tender and full of kangaroo flavour, which is kind of gamey and rich but not really up to par with a beautiful fillet of beef. Still, I really enjoyed the meal, and I think the sauce was a perfect accompaniment. Apparently the quinoa needs to be boiled in stock. Lesson learned there. I liked the salad but can see how stock would improve it.
Is it ok to eat kangaroo? Umm… yes, of course it is. Why wouldn’t it be? This meat is great for you and adds a nice red meat variation to beef and lamb in the diet. Not easy for those out of Australia to get, unless you want to get incredibly ballsy, and illegal, and attempt to make more than just a visit to your local zoo (note: I do not currently recommend or condone taking kangaroos from any zoo).
Who thinks not? I will definitely get more into the concept of what is deemed ok to eat in our society and what isn’t. I have some strong opinions about this and if I didn’t this Twenty12 task would be a mighty difficult and boring one (eg: this week I ate blue cod, next week snapper, then whiting…), apart from my talented writing and extensive knowledge on most subjects of course…
I visited New Zealand briefly this week (in fact I’m currently posting this from Auckland airport while waiting for a new flight to Sydney after mine was cancelled early this morning. Always fun, but has enabled me to waste time reading pointless sports articles from people I generally disagree with…) but I didn’t have much opportunity to take down something limited to Aoteoroa. I have had an interesting and exciting conversation with Kristy, the owner at The Butcher and the Chef this week, so there may be some fun things in store in the coming weeks!
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Mike
Since starting this blog I have been fielding many questions, on a range of topics, from a range of people. Just yesterday I spoke to the butcher about sheep’s testicles. Standard conversation as you can imagine…
So I’ve been talking about meat, as well as a few other things, attempting to be all educational, for 4 weeks now.
But there is more to meat and general sources of protein than just eating it. For starters, most people should be eating a lot more protein in their diet.
Fifty Two 